Bilateral Leg Raise (arms up)

Starting Position
  • This exercise ball exercise requires you to sit on an exercise ball with your spine in a neutral posture.      (How to Sit)
  • Your feet should be shoulder width apart.
  • Chest should be up, shoulder blades down and back, and head back over your shoulders.
  • Keep your feet flat on the ground shoulder width or slightly further apart.
  • Raise your arms up as high as you can.
  • Shift your weight back slightly on the ball and lift your feet off the floor.
  • This reduces your stable points of contact to zero.
  • Hold this position.
Prime Movers
  • Hip Flexors, quadriceps
Physio Tips Progression
  • Try maintaining stability on the ball while you raise and lower each arm.
This exercise is made easier by using a soft gym mat, using a softer ball, or propping the ball against a wall. Start this exercise with short movements, only lifting feet up slightly. You may even want to start with a spotter.

1ballsHold this position for 5 seconds and repeat 5 times.

2ballsHold this position for 10 seconds and repeat 5 times.

3ballsHold this position for 10 seconds and repeat 10 times.

   Return to the top of Bilateral Leg Raise on the Exercise Ball